20 Perfect Workout Snacks

To perform your best, you need gas in the tank. Here are the best ways to fuel your fitness.

Instructor Kristin Kenney frequently wraps up her intense sessions at Revolve, an indoor cycling studio with locations in New York City and Washington, D.C., with this advice: “OK, class is over—go make sure you eat to recover.” And then she's met with a line of puzzled students, wondering what exactly they should choose for their post-exercise nosh. “It’s really funny—but it’s such a common question,” she says.

If you're part of the confused post-exercising masses, we've got you covered. Here, Kenney and Rebecca Scritchfield, RD, a sports nutrition expert in Washington, D.C., dish up their favorite power foods. Whether you eat before or after your workout, you should aim for up to 45 grams of carbs to provide energy, and 6 to 15 grams of protein to build muscle.

Slice open pitted Medjool dates (a large, sweet variety of dates) and slide a half-tablespoon of nut butter inside. The fiber in dates helps keep your blood sugar from spiking and stabilizes your energy levels, Kenney says. Stick a couple in a zip-top bag and stash them in your gym bag for your afternoon workout, or leave them on your nightstand for a quick snack before you head out for a morning run, Scritchfield recommends.

Crave something more savory than sweet? Spread 2 tablespoons of hummus on a hard-boiled egg for a snack that’s packed with 9 grams of protein. And yes, include the yolk—it contains crucial amino acids that aid in muscle repair, Kenney says. Sprinkle the whole thing with chives for extra flavor.

Some prepackaged snack bars are about as healthy as a giant candy bar. But Kind’s Maple Glazed Pecan & Sea Salt bar has only 5 g of sugar and none of the gas-inducing artificial sweeteners you’ll find in other low-sugar energy bars. Besides 6 g protein and 13 g carbs, this bar supplies 140 mg of sodium—almost as much as you’d get from a 12-ounce bottle of Gatorade—to replenish what you’ve lost from sweat. (For more healthy store-bought snacks, check out our 100 Cleanest Packaged Food Award winners.)

Pistachios and raisins

About a quarter-cup of any dry-roasted nut provides just the right amount of protein and good-for-you fats. Pistachios rank high on Scritchfield’s list because they’re richer in potassium, an electrolyte that you lose through sweat, than most other nuts. Pair them with the quick-burning fuel of raisins—according to a study in Medicine & Science in Sports & Exercise, the naturally occurring carbohydrates in raisins make them a good alternative to pricier sugary sports candies and gels.

Follow Scritchfield’s vegan, gluten-free recipe, which you can make in 2 minutes flat: Combine a quarter-cup peanut butter (zap it in the microwave for 45 seconds to soften it up) with 1 cup leftover cooked rice and 2 tablespoons 100% maple syrup. Spread the mixture in an 8x8-inch glass container and store in the fridge. Cut into thirds to fuel three 30- to 45-minute workouts. (Get more super healthy ideas with these 10 vegan recipes for a more plant-based you.)

Juice with protein powder

Another key feature of a workout snack: It should be easy on your stomach. If solid food upsets yours, try a liquid option. “One cup of fruit juice can provide 30 grams of carbohydrates, enough to get some energy going before that morning workout,” Scritchfield says. Stir a scoop of your favorite vanilla protein powder into OJ or cranberry juice for a no-blender-needed smoothie, Kenney says. (Not a fan of powder? Check out these 10 powder-free ways to add protein to a smoothie.)

Chocolate milk or soymilk

Both beverages contain a good carbs-to-protein ratio to refuel and rebuild your muscles, especially after a challenging workout, Scritchfield says. They’re also both rich in bone-boosting calcium; according to recent research presented at the Endocrine Society’s annual meeting, getting a dose of this important nutrient before you exercise prevents you from losing too much calcium through sweat. (Can't do dairy? Check out Dr. Weil's top calcium sources for the lactose intolerant.)

Nature Valley Protein bars

Not all granola bars are created equal, Kenney says—some come stuffed with questionable ingredients like high-fructose corn syrup, and others don’t offer enough protein. Choose options that contain protein from nuts and less than 20 grams of sugar. Despite the decadent-sounding flavors—like Peanut Butter Dark Chocolate and Peanut, Almond, and Dark Chocolate—Nature Valley’s bars contain only 6 grams of sugar.

This option tops the experts’ lists for good reason: A banana offers a perfectly portable source of complex carbohydrates and contains potassium to ward off muscle cramps. And whether you prefer peanut, cashew, or almond butter, you’re adding muscle-building protein and healthy fats to provide your body with longer-burning fuel. (Make your own nut butter with these 5 simple recipes anyone can make.)

Chickpeas

Just crack open a can, rinse to remove extra sodium, season with a squirt of lemon juice, and pop them in your mouth, Kenney recommends. A quarter-cup of these legumes gives you 10 grams of protein and 30 grams of carbs, including almost 9 grams of fiber—which extends the heart-healthy benefits of your workout by helping reduce your cholesterol levels, Scritchfield says.

Here’s Scritchfield’s basic, customizable recipe: ½ cup of fruit, 1 to 2 cups of veggies, 8 ounces of plain Greek yogurt (or a scoop of protein powder), ½ of water or other liquid, and ¼ of ice. If you’re new to combining fruits and veggies, start with mild-flavored baby spinach—you won’t even taste it. Tip: get all the ingredients ready to go in the blender, and store it in the fridge until you're ready to blend 'em up.

Aim for a cut above your average slice: “Ezekiel bread contains whole sprouted grains, which tend to be more easily digested,” Scritchfield says. Sprouting also releases more antioxidants from the grain. Combine with cheese—which provides protein and fat for longer-lasting energy—and you’ll end up with a quick and nourishing pre- or post-exercise sandwich.

Pears are easily portable and provide carbs along with water for hydration. If you have a peanut allergy, sub in sunflower butter; like peanut butter, it contains vitamin E, an antioxidant that can help reduce muscle damage from exercise.

Apple and string cheese

Like all fruits, apples contain hunger-fighting fiber and pack a powerful antioxidant punch. Just make sure you eat the peels too: A recent study in the Journal of Agricultural and Food Chemistry found more free-radical fighting polyphenols concentrated there than in the flesh (choose organic apples to avoid pesticides). String cheese provides protein and a pleasing salty accompaniment to the sweet fruit, Kenney says.

These individually portioned packages are easy to stash in your gym bag and come in tasty flavors like honey peanut and chocolate almond. Pair a half-package with half a piece of whole-wheat toast or a handful of pretzels to get the right carb and protein balance ($15 for 10; amazon.com).

Overnight oatmeal

Another quick and easy recipe from Scritchfield: Combine a cup of Greek yogurt with ½ cup old-fashioned oats, 1½ tablespoons maple syrup, and ½ teaspoon vanilla extract. Refrigerate overnight, and the oats plump up from the liquids in the yogurt. In the morning, just sprinkle your favorite nuts and dried fruit on top and you’re set—no stove or microwave needed.

Sure, it sounds like a treat, but this recipe actually whips up a protein-rich power source. Blend a ½ cup each of pineapple, strawberries, and fat-free milk with a ripe banana, a cup of plain Greek yogurt, a tablespoon of chocolate sauce, and one cup of ice.

Think beyond guacamole: Slices of smooth, creamy avocado sprinkled with lemon juice serve as a high-quality workout snack on their own. Not only do the healthy fats they contain provide long-burning fuel during your workout, they also keep your eyes, skin, and heart healthy over the long haul. (Get more from your avocado with these 29 fresh avocado recipes.)

Sweet potato and toppings

Pop a medium-sized sweet potato in the microwave for about 4 to 5 minutes. When it’s cooked, top it with Greek yogurt, black beans, or lean ground turkey with salsa, recommends Kenney. This mini-meal provides dense protein and a rich store of vitamins, minerals, and antioxidants, which protect your cells from the wear and tear of exercise. Just one sweet potato boasts more than 21,000 IU of the antioxidant vitamin A and more potassium than a banana.

Skip this one if you binged on pepperoni pizza. But if you cooked up a balanced meal containing a complex carb like quinoa or brown rice and a lean protein such as chicken or lamb, you can enjoy it again the next day. “A good portion would be about 1 cup of food—that’s one to two thumbs’ worth of protein and no more than one fist of carbohydrate—for pre-fuel or recovery,” Scritchfield says.

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